Kris and Dylan bull
Get fucking massive
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 6 reps |
| 2 | Seated Shoulder Press (Dumbbell) | 2 | 10 reps |
| 3 | Tricep Pushdown (Cable) | 2 | 10 reps |
| 4 | Chest Fly (Machine) | 2 | 12 reps |
| 5 | Lateral Raise (Dumbbell) | 2 | 15 reps |
| 6 | Overhead Tricep Extension (Cable) | 2 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Neutral Grip, Weighted) | 2 | 15 reps |
| 2 | Stiff Leg Deadlift | 2 | 8 reps |
| 3 | Rear Delt Fly (Machine) | 2 | 15 reps |
| 4 | Lat Pulldown (Close Grip) | 2 | 10 reps |
| 1 | 15 reps | ||
| 5 | Hammer Curl | 2 | 8 reps |
| 6 | Bicep Curl (Cable) | 2 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press (45 Degrees) | 3 | 10 reps |
| 2 | Leg Extension | 3 | 12 reps |
| 3 | Hamstring Curl | 3 | 12 reps |
| 4 | Straight Leg Calf Raise | 3 | 10 reps |
| 5 | Cable Crunch | 2 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bicep Curl (Barbell) | 2 | 8 reps |
| 2 | Tricep Rope Push Down (Cable) | 2 | 15 reps |
| 3 | Lateral Raise (Dumbbell) | 2 | 15 reps |
| 4 | Bicep Curl (Dumbbell) | 2 | 10 reps |
| 5 | Close Grip Bench Press (Smith Machine) | 2 | 20 reps |
| 6 | Reverse Wrist Curl (Barbell) | 2 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 2 | 12 reps |
| 2 | Lat Pulldown (Close Grip) | 2 | 10 reps |
| 3 | Chest Press (Machine) | 2 | 15 reps |
| 4 | Pull-Up (Neutral Grip, Weighted) | 2 | 10 reps |
| 5 | Seated Shoulder Press (Dumbbell) | 2 | 8 reps |
| 6 | Shrug (Trap Bar) | 2 | 12 reps |
Weeks 2–2 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Kris and Dylan bull is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 2 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Kris and Dylan bull is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 2 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Kris and Dylan bull is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
